As many reps as possible in 12 mins of:
1 Wall Walk
1 Power Clean, 70/50 kg
1 Front Squat, 70/50 kg
2 Wall Walks
2 Power Cleans, 70/50 kg
2 Front Squats, 70/50 kg
3 Wall Walks
3 Power Cleans, 70/50 kg
3 Front Squats, 70/50 kg
...

Continue adding 1 rep each round to each movement until time expires.

Scaling for Wall walks : 1 rep = 2 Hand-release push-ups + 4 Shoulder taps

E90s x12, alt. between a & b:
a) 12/9 cal row
3 burpee pull up
b) 12/9 cal bike erg / echo bike / ski erg
3 double db devils press (2x15 / 2x10)

RPE 8
TC: 60s / interval

Skaalaus:
- Skaalaa koneiden kalorimäärät niin, että pääset koneen satulasta viimeistään 40s (mieluusti jo ~30s) kohdalla pois.

AMRAP20 w/ partner, YGIG:
10 power snatch
20 box jump (60/50)
30 front squat
40/35/30 cal machine
- rest 60s between rounds

Rx: 40/30 kg

RPE 7-8

4x6 V2-V1

WU:
8x40s on/20s off
1.erg
2.scapular push up to down-dog toe taps.
3.wall squat
4.banded W+Y

4X8, AHAP

EMOM 20

• Reverse Lunge 20/15kg (Barbell/Bag)
• Machine
• Sit Up / T2B
• Rest

(Easy: EMOM 24)

Lauantai pariwodi

100 du
90 ilmakyykky
80 mave 50/35 kg
70 wall ball
60 istumaannousu
50 askelkyykky tanko eturäkissä 50/35 kg
40 burpee box jump overs
30 thruster 50/35 kg
20 leuka
40 cal laite
20 leuka
30 thruster 50/35 kg
40 bbj-overs
50 askelkyykky 50/35 kg
60 istumaannousu
70 wb
80 mave 50/35 kg
90 ilmakyykky
100 du

Toinen tekee toinen lepää. Toistot jaetaan tasan.

10 rounds for time of:
9 Dumbbell Deadlifts, 2x22.5/15 kg
7 Dumbbell Bench Press / dumbbell glute bridge floor press, if not enough benches!
5 Dumbbell Front Squats

Time cap : 15 min

( You can use double KBs if not enough DBs)

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.